scored 18/100
Cream is a high-fat dairy product rich in fat-soluble vitamins and bioactive compounds from milk fat, providing concentrated energy and butyric acid that supports metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 18.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Cream is produced by skimming the fatty layer from whole milk and has been a staple in culinary traditions across Europe and beyond for centuries. Per 100g, cream delivers 35.6g of fat (primarily saturated), along with 103mg of cholesterol and meaningful quantities of fat-soluble vitamins K2 and A. While high in saturated fat, emerging research suggests whole-fat dairy may have a more nuanced metabolic profile than previously believed. Butyric acid, a short-chain fatty acid abundant in cream, acts as a histone deacetylase inhibitor and fuels colonocytes, potentially supporting gut barrier integrity. The conjugated linoleic acid (CLA) in grass-fed cream shows promise for metabolic health in preliminary studies. For longevity optimization, cream's primary value lies in its fat-soluble vitamin density and potential prebiotic effects when consumed in moderation, particularly from grass-fed sources. Portion control remains essential given caloric density; cream functions best as a nutrient-dense supplement to meals rather than a primary food.
Cream's high fat content enhances absorption of vitamins A, D, E, and K from other foods and provides 2.4 mcg of vitamin K2 per 100g, which activates osteocalcin for bone mineralization and matrix Gla protein for arterial elasticity
Butyric acid, a short-chain fatty acid from milk fat fermentation, serves as the primary fuel for colonocytes and activates GPR43/GPR109A signaling pathways that strengthen tight junction proteins and reduce LPS translocation
Cream's high fat and protein density slows gastric emptying and reduces postprandial glucose spikes through delayed carbohydrate absorption, supporting insulin sensitivity over time
Grass-fed cream contains elevated CLA levels that may enhance mitochondrial fat oxidation and reduce adipose tissue inflammation through PPARγ activation
Cream contains phosphatidylcholine and other phospholipids critical for myelin synthesis, synaptic plasticity, and hepatic methylation pathways essential for neurotransmitter production
Midday consumption with meals provides sustained energy and satiety throughout afternoon, supports nutrient absorption from lunch components, and allows adequate digestion before evening. Avoid consuming large amounts late in evening when fat digestion slows with circadian rhythm changes in bile acid secretion.
Breaks a fast
Small amounts (1 tbsp) of heavy cream in coffee during fasting may preserve ketosis without significantly breaking fast, but this depends on individual metabolic response and fasting protocol goals
Per 100 g of the default form. Bars show how much higher or lower cream is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cream is classified as a dairy. Cream is a high-fat dairy product rich in fat-soluble vitamins and bioactive compounds from milk fat, providing concentrated energy and butyric acid that supports metabolic health.
Cream scores 18/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Calcium, Phosphorus, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 1.1 g of net carbs (1.1 g total minus 0 g fiber).
Best in the midday. Midday consumption with meals provides sustained energy and satiety throughout afternoon, supports nutrient absorption from lunch components, and allows adequate digestion before evening. Avoid consuming large amounts late in evening when fat digestion slows with circadian rhythm changes in bile acid secretion.
A typical serving is around 30 g (~103 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cream alongside several other dairy sources.
Cream falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Cream pairs nicely with: Pair with berries (blueberries, raspberries) because anthocyanins are fat-soluble and enhance absorption via cream's lipid matrix, while reducing oxidative stress from saturated fat; Combine with leafy greens (spinach, kale) because fat-soluble vitamins K, A, and E in greens require dietary fat for optimal absorption; cream provides the lipophilic vehicle; Mix with coffee or tea because polyphenols (EGCG, chlorogenic acid) show improved bioavailability with fat, and cream buffers caffeine absorption for sustained energy without cortisol spikes; Add to bone broth because fat enhances absorption of collagen-derived amino acids (glycine, proline) and facilitates formation of micelles for fat-soluble nutrient assimilation.
Very high saturated fat.